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Monday December 3, 2012

Beth working hard. Tom hardly working.

We need to know by December 7th (That would be this Friday) if you are coming to the Christmas Party on the 16th. Sign up sheet in the gym and you can pay for your dindin any time. $25/person.

So, if you have not heard, we are opening our second location in Maple Ridge on January 2nd, 2013! CrossFit Meadow Ridge is a great space at 20120 115A Avenue (just off the Golden Ears Parkway). Your membership is good at both locations. If you know someone in Pitt Meadows/Maple Ridge that has been wanting to start CrossFit but didn’t want to make the drive, let them know we are coming to town! šŸ™‚

Beyond The WhiteboardĀ has just undergone a massive overhaul. Just when I was about to replace them, they answered my wishlist. There will be an iPhone App launching this month (Android to follow). We have set up an exclusive Beyond The Whiteboard computer at the gym for you to log your work after your classes. If you do not have an account yet, please email tom@rockypointcrossfit.ca and I’ll get you on your way. Watch for how-to videos this week.

Alright, we did our first redux of the Whole 30 benchmark on Friday. We will be hitting up all the same girls this week and watch the Whole 30 champions smash their previous times. Keep your eyes on Kathy Ruddock, she just hit beast-mode.

Warmup:

1 minute Handstand Hold against the wall
45 Second Wall-Sit


45 Seconds Handstand Hold against the wall
30 Seconds Wall Sit
30 Seconds Handstand Hold
15 Seconds Wall Sit
50 Hollow Rocks

Benchmark

BenchPress 1-1-1-1-1-1-1 (Looking for a new PR)

WOD

Fitness

3/4 Cindy

Complete as many rounds as possible in 15 mins of:

5 Assisted Pull-ups 10 Push-ups 15 Air Squats

Performance and RX

“Cindy”

Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats

And now, Rocky Point CrossFit presents ‘How to pick up a girl at the gym”.

Contact Us Today And Get Into The Best Shape Of Your Life…

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